Wits & Weights | Strength & Fat Loss Over 40

Philip Pape | Strength Training & Fat Loss Over 40
  • 4.8 (250)
  • Nutrition
  • Semiweekly

You’re over 40, lifting weights, and doing everything right, but your body composition isn’t changing. In every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn’t work, and give you the deceptively simple fix that does. It’s strength training over 40 and fat loss for men and women, built for skeptics of the fitness industry. If you’re tracking macros and following every rule, you’re probably overcomplicating it. Wits & Weights shows you how to build muscle, lose fat, and achieve real body recomposition by focusing only on what the evidence actually supports. The show centers on women over 40, but plenty of midlife men listen for the same approach. Evidence-based coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for body recomposition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, body recomposition for women over 40, perimenopause and menopause fitness, metabolism recovery, hormone health, and longevity. You've seen the conflicting advice, even on other nutrition podcasts. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming. By using your wits (systems plus identity-based behavior change) and lifting weights, you can build muscle, improve your physique, and maintain your results for life without rebound weight gain. You'll also learn about metabolism recovery, and why years of dieting can lead to metabolic adaptation that makes fat loss harder than it needs to be. You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset: why fat loss matters more than weight loss, why all the macros (protein, fats, and yes even carbs) are critical to body composition, how just 3 hours a week of proper hypertrophy training can outperform twice that time, why building muscle is the single most powerful thing you can do for metabolic health and longevity, why perimenopause and menopause don't have to derail your progress, and how shifting the way you think about fitness drives more growth than any program alone. Looking for fat loss podcasts, nutrition podcasts, or strength training podcasts for women and men over 40? Wits & Weights brings the science-based answers without the conflicting noise. If you're ready to learn what actually works, hit "follow." Popular Guests: Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach) Popular Topics: strength training for women over 40, strength training over 40, women's strength training, body recomposition for women over 40, body recomposition after 40, body recomposition, muscle building after 40, muscle building, hypertrophy training, fat loss for women over 40, perimenopause fitness, menopause fitness, menopause metabolism, metabolism recovery, metabolic adaptation, protein for women over 40, nutrition for lifters over 40, hormone health, longevity and healthy aging, lifting weights for fat loss, macros and nutrition tracking

  1. 1d ago ·  Bonus

    Hater Comments - Carnivore, Keto, Fasting, and Running

    Are the haters right about carbs, fasting, running, and weight loss meds? I went through 3 years of comments on my YouTube channel and grabbed some of the juciest hater comments (Mark Rippetoe Starting Strength style). Some have a kernel of truth, some haters just wanna hate, and a few truly belong in the Hater Comment Hall of Fame. I'm responding to the carnivore and keto crowd, the fasting zealots, and a longtime listener who thought we were rude to runners. I also address a commenter who blames weight loss meds for muscle loss. Then I explain why I don’t cite every study by name and what I think about clickbait titles. One commenter even counted how many times I say “right?” (right?). If you’ve ever wanted to argue with a fitness podcaster in the comments, hit play. Join the Wits & Weights Facebook group for a supportive, FRIENDLY (no haters allowed) place to ask questions, share your wins, and talk with people in the same boat: https://www.facebook.com/groups/witsandweights 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40  📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial  👥 Join the free Facebook community ❓ Ask a question for the show Educational content only, not medical advice.

  2. 3d ago

    Is 1 Gram of Protein Per Pound OVERKILL for Building Muscle?

    Where did the 1 gram of protein per pound rule come from, and do you need it to build muscle? You've heard about a gram per pound, 1.6 to 2.2 grams per kilogram, and that women in menopause need even more. I examine where those numbers came from, look at a new trial in women 40 to 77, and explain why the experts still disagree about what it means. You'll learn: 2 famous protein targets that came from the same paperWhat a new trial found when women lifted on 3 different protein targetsWhere the experts disagree, and the limitations of the new trialHow a year of extra protein without lifting turned out in adults over 65The 5 protein targets I'd use, including which body weight to base them onIf you want a protein target you can hit every day without second-guessing it, hit play! Get 20% off your first order at True Nutrition with code WITSANDWEIGHTS. You build your own protein blend, and everything is third-party lab tested and first-party verified: https://truenutrition.com/witsandweights Timestamps: 0:00 - The 1 gram per pound protein rule 3:01 - Where the 1.6 and 2.2 kg targets came from 6:56 - New protein trial in women 40 to 77 8:28 - Trial limits and the expert disagreement 12:32 - A year of protein without lifting 16:35 - Closing your daily protein gap 18:52 - 5 practical protein targets 26:13 - Bonus: 3-day food log protein check Episode Resources: Episode 516: intermittent modified fasting and protein on low-calorie days (Lyle McDonald)Episode 466: why high protein isn't just another fad dietEpisode 485: how hard you should be lifting after 40 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40  📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial  👥 Join the free Facebook community ❓ Ask a question for the show Educational content only, not medical advice.

    Is 1 Gram of Protein Per Pound OVERKILL for Building Muscle?

  3. 6d ago

    Should Women Take Testosterone to Build Muscle in Menopause?

    Should you add testosterone during menopause to support your strength training and muscle? You've seen testosterone pitched for muscle, energy, mood, and fat loss. Prescriptions have more than doubled in a few years, and the FDA held a public workshop on it in September 2026. I put those claims under the microscope, from who's promoting them to the dose required to add muscle in women. You'll learn: The ONE thing testosterone is proven to help women withWhether testosterone crashes at menopause, and who's the exceptionHow high the dose was in the most-cited muscle study4 basics that build muscle with or without hormonesWhat to ask your doctor before you try testosterone (4 questions)If you want to build muscle in menopause without guessing about hormones, hit play! Get 20% off Fitness Lab, the AI coaching app that builds your strength sessions and checks in on your sleep, energy, stress, and recovery every evening. Use this special link for podcast listeners: https://bit.ly/fitness-lab-pod20 Send me your question about hormones, training, or anything you're stuck on, and I'll reply personally: https://witsandweights.com/question Timestamps: 0:00 - Testosterone for women and the FDA workshop 3:17 - Who's promoting testosterone to women 7:18 - Testosterone levels across menopause 9:24 - What 36 trials show testosterone does 12:08 - The high-dose muscle study 15:42 - Pellets, compounded products, and safety 17:02 - 4 basics for building muscle in menopause 21:21 - Tracking how you feel to use in your training 25:01 - Bonus: creatine and lean mass after 50 Episode Resources: Episode 501: what perimenopause does and doesn't do to your weightEpisode 505: creatine for women in menopauseEpisode 511: belly fat after 40 and what hormone therapy can doEpisode 439: HRT and fat loss after 40 (Dr. Maria Sophocles) 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40  📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial  👥 Join the free Facebook community ❓ Ask a question for the show Educational content only, not medical advice.

    Should Women Take Testosterone to Build Muscle in Menopause?

  4. Oct 31 ·  Bonus

    4 Intermittent Fasting TRAPS That Stall Fat Loss Over 40 (Lyle McDonald Callback)

    Is intermittent fasting right for you? In my episode 458 (in early 2026), I gave you 5 ways intermittent fasting backfires. Then Lyle McDonald came on (in our most recent episode 516) to talk about his new fasting book. So which is it? In this bonus episode, I give you my own take on whether Lyle's intermittent modified fasting makes sense for you, especially if you're over 40 or in perimenopause or menopause. I explain why this is NOT the fasting I warned you about. Then I cover 4 traps: starting with an aggressive pattern, letting protein run low, expecting fast results when you're already lean, and using it when it isn't right for you. Then I give you a 4-week experiment and what to track to see if it works. Listen to my full conversation with Lyle McDonald to learn how to use fasting to lose fat without losing muscle. https://witsandweights.com/516 Timestamps: 0:00 - Is fasting bad after 40 or not? 2:47 - Why this isn't the same as time-restricted eating (TRE) 4:46 - Trap 1: Starting with an aggressive pattern 6:03 - Trap 2: Letting protein run low 7:20 - Trap 3: Expecting the last pounds to come off fast 8:34 - Trap 4: When this isn't for you 9:56 - A 4-week experiment and what to track Episode Resources: Episode 516: Intermittent modified fasting with Lyle McDonaldEpisode 458: 5 ways intermittent fasting backfires for women over 40Lyle's Intermittent Modified Fasting book - https://witsandweights.com/lyle 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40  📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial  👥 Join the free Facebook community ❓ Ask a question for the show Educational content only, not medical advice.

    4 Intermittent Fasting TRAPS That Stall Fat Loss Over 40 (Lyle McDonald Callback)

  5. Oct 29 ·  Video

    Intermittent Modified Fasting to Lose Fat WITHOUT Losing Muscle (Lyle McDonald)

    Can intermittent fasting help you lose fat without losing muscle? What if everything you've heard about fasting and your metabolism is wrong? And what if the real secret to losing fat faster while protecting your strength has nothing to do with fasting longer? Lyle McDonald, longtime fat loss, muscle building, and sports nutrition expert, breaks down what intermittent fasting actually does and where most of the claims fall apart. Learn the key difference between fasting and time-restricted eating, why protein matters for preserving muscle, and how Lyle’s Intermittent Modified Fasting approach combines aggressive Rapid Fat Loss (RFL) days with maintenance days. We also cover how to match your nutrition and macros to your strength training schedule, when aggressive weight loss starts to backfire, why maintenance days can improve adherence, and how leaner lifters and women can approach those stubborn last 5 to 10 pounds. Get Lyle’s Intermittent Modified Fasting book for his full system, with weekly patterns for fat loss, recomp, and gaining, and support the show at this link: https://witsandweights.com/lyle Timestamps: 0:00 - Fasting claims and the IMF book 3:43 - Fasting versus time-restricted eating 13:14 - The RFL day and scaling protein 16:53 - Protein for older lifters 17:55 - Feast days versus maintenance days 26:05 - IMF versus a daily calorie deficit 34:26 - IMF versus carb cycling 37:55 - Choosing a weekly pattern for your goal 46:49 - Lifting first thing in the morning 51:10 - When someone else cooks dinner 55:55 - Listener question: when to end a hard diet 1:04:21 - Listener question: losing the last 5 to 10 pounds Episode resources: Lyle's website: bodyrecomposition.com   Intermittent Modified Fasting and Lyle’s other books: https://witsandweights.com/lyleBody Recomposition Facebook group: facebook.com/groups/810890695609053 YouTube: @lylemcdonaldisright  💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40  📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial  👥 Join the free Facebook community ❓ Ask a question for the show Educational content only, not medical advice.

    Intermittent Modified Fasting to Lose Fat WITHOUT Losing Muscle (Lyle McDonald)

  6. Oct 26

    Is Zone 2 Cardio OVERRATED for Strength Training Over 40?

    Do you need 3 hours of Zone 2 cardio a week if you're already strength training over 40? You've heard that Zone 2 builds your mitochondria, burns more fat, and adds years to your life, as long as you put in about 3 hours a week. I put those claims under the microscope and compare Zone 2 with harder cardio, with a focus on what you need when you already lift and don't have hours to spare. You'll learn: Who Zone 2 was originally built for, and why that matters if you liftHow much to trust the heart rate zones on your watch, and the simpler test I'd useWhat a 30-year Harvard study found about moderate vs. vigorous exerciseWhether adding cardio cuts into your muscle and strengthMy 5-part minimum cardio plan for 3 or 4 lifting daysIf you want the health benefits of cardio without giving up your lifting time, hit play. Get 20% off Fitness Lab, my AI coaching app that builds your training around the time you have and adjusts it to how you're recovering. Learn more at witsandweights.com/app and use this special link for 20% off: https://bit.ly/fitness-lab-pod20 Timestamps: 0:00 - Do you need Zone 2 if you lift weights? 2:53 - Where Zone 2 came from 6:02 - Fitting cardio around your lifting schedule 8:21 - Heart rate zones, wearables, and the talk test 9:21 - Mitochondria, fat burning, and longevity 14:16 - Does cardio hurt your lifting? 17:00 - A minimum effective cardio plan 22:43 - Bonus: splitting your walks for blood sugar Episode Resources: Episode 511: belly fat, cortisol, and the walking trial in postmenopausal womenEpisode 507: carb cycling and the difference between burning fat and losing fatEpisode 374: the adaptive cardio pyramidEpisode 443: strength training and endurance after 40 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40  📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial  👥 Join the free Facebook community ❓ Ask a question for the show Educational content only, not medical advice.

    Is Zone 2 Cardio OVERRATED for Strength Training Over 40?

  7. Oct 22

    How to Track Macros (When Food Labels Can Be Wrong By 20 Percent)

    How do you track macros when food labels can be wrong by 20 percent? You've heard food labels can be off by 20 percent, so you might wonder why you'd weigh anything to the gram. I look at what the FDA rule says, what researchers found when they tested food in a lab, and which error in your food log matters most. You'll learn: What the 20% rule on food labels says, and which direction the error can runLab results on restaurant meals and packaged snacks versus their labelsHow much people miss in their food logs when a gold-standard method checks themThe 3 tracking rules that make your errors cancel out, plus the foods worth weighingOne change to when you log that lined up with more people reaching real weight lossIf you want your food log to work even when the numbers aren't perfect, hit play. Get 20% off your first order at True Nutrition with code WITSANDWEIGHTS. You build your own protein powder, from the protein to the flavor and sweetener, and everything is third-party lab tested and first-party verified. https://truenutrition.com/witsandweights Timestamps: 0:00 - Precise tracking and the label error claim 3:45 - The FDA 20% label rule and rounding 7:54 - Protein that's easy to log consistently 9:49 - Lab tests on label accuracy 12:49 - Human logging error and doubly labeled water 20:40 - Calibration, bias, and noise in your log 23:00 - How to track macros with 3 rules 27:33 - Restaurant meals and fiber on labels 30:35 - Bonus: the best time to log food Episode Resources: MacroFactor, code WITSANDWEIGHTS for a free 2-week trial. You can support the show if you use our affiliate code!Episode 510: Jenny's tracking lesson after decades of dietingEpisode 511: belly fat after 40, plus tracking your trend weight and waistEpisode 497: why a calculator shouldn't set your calories and macros 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40  📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial  👥 Join the free Facebook community ❓ Ask a question for the show Educational content only, not medical advice.

    How to Track Macros (When Food Labels Can Be Wrong By 20 Percent)

  8. Oct 19

    Are Peptides Like BPC-157 Worth It If You're Lifting Weights?

    Is BPC-157 worth injecting for tendon pain if you're lifting weights? You've seen the headlines about an FDA panel voting for BPC-157, and you may know someone injecting it for a sore elbow or shoulder. I look at what the FDA did this summer, every human study I could find, and my own BPC-157 experiment from a few years ago. Then I share what helps stubborn tendon pain, no injection required. You'll learn: What the FDA panel voted on in July, and which use it reviewedHow many people BPC-157 has been tested on, and for how longLessons from my own 6-week BPC-157 experiment on my shoulderA 12-week elastic band program from a tennis elbow trial3 questions to ask before you buy any peptide or supplementIf you're about to order peptides for a sore elbow, shoulder, or hip, hit play. Join Eat More Lift Heavy to keep lifting around a sore joint with a training program matched to your schedule and equipment, plus 26 weeks of coaching. https://eatmoreliftheavy.com Timestamps: 0:00 - BPC-157 and the peptide headlines 3:48 - The FDA timeline and the July panel vote 7:52 - Training, food, and time for a sore joint 10:16 - Who voted yes and who's using BPC-157 11:57 - Human studies, rat studies, and safety 16:39 - My BPC-157 shoulder experiment 19:57 - Tendon pain after 40 and progressive loading 25:51 - How to judge any peptide claim 27:17 - Bonus: cortisone shots for tennis elbow Episode Resources: Episode 255: my first BPC-157 experiment for shoulder recoveryEpisode 492: tissue capacity and training through pain (Dr. Tom Walters)Corrections. A few things I misspoke on air: I said it's "technically true" that the FDA approved these peptides, but the panel only "recommended" BPC-157 for compounding. The FDA hasn't approved it or published a rule.I said ulcerative colitis is "like" inflammatory bowel disease (IBD), which is a different condition.JAMA is the Journal of the American Medical Association 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40  📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial  👥 Join the free Facebook community ❓ Ask a question for the show Educational content only, not medical advice.

    Are Peptides Like BPC-157 Worth It If You're Lifting Weights?
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4.8
out of 5
250 Ratings

About

You’re over 40, lifting weights, and doing everything right, but your body composition isn’t changing. In every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn’t work, and give you the deceptively simple fix that does. It’s strength training over 40 and fat loss for men and women, built for skeptics of the fitness industry. If you’re tracking macros and following every rule, you’re probably overcomplicating it. Wits & Weights shows you how to build muscle, lose fat, and achieve real body recomposition by focusing only on what the evidence actually supports. The show centers on women over 40, but plenty of midlife men listen for the same approach. Evidence-based coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for body recomposition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, body recomposition for women over 40, perimenopause and menopause fitness, metabolism recovery, hormone health, and longevity. You've seen the conflicting advice, even on other nutrition podcasts. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming. By using your wits (systems plus identity-based behavior change) and lifting weights, you can build muscle, improve your physique, and maintain your results for life without rebound weight gain. You'll also learn about metabolism recovery, and why years of dieting can lead to metabolic adaptation that makes fat loss harder than it needs to be. You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset: why fat loss matters more than weight loss, why all the macros (protein, fats, and yes even carbs) are critical to body composition, how just 3 hours a week of proper hypertrophy training can outperform twice that time, why building muscle is the single most powerful thing you can do for metabolic health and longevity, why perimenopause and menopause don't have to derail your progress, and how shifting the way you think about fitness drives more growth than any program alone. Looking for fat loss podcasts, nutrition podcasts, or strength training podcasts for women and men over 40? Wits & Weights brings the science-based answers without the conflicting noise. If you're ready to learn what actually works, hit "follow." Popular Guests: Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach) Popular Topics: strength training for women over 40, strength training over 40, women's strength training, body recomposition for women over 40, body recomposition after 40, body recomposition, muscle building after 40, muscle building, hypertrophy training, fat loss for women over 40, perimenopause fitness, menopause fitness, menopause metabolism, metabolism recovery, metabolic adaptation, protein for women over 40, nutrition for lifters over 40, hormone health, longevity and healthy aging, lifting weights for fat loss, macros and nutrition tracking

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